Training Tips

One of our favorite things we do throughout the day is give our customers advice on how to best accomplish their individual goals, whether they want to run a personal best in the marathon or simply want to get off the couch to start a run/walk regimen. Above everything else, we’re always striving to help guide these folks safely and comfortably so they successfully accomplish their goals, no matter what they may be!

Mark and Cynthia have been running, competing and coaching for over 80 years (combined) and take great pride in always having a wonderful and helpful staff that also brings their own variety of running and racing experiences to the family business. Last year, we enjoyed having the opportunity to advise, coach and guide over 10,000 individuals!

When increasing your weekly mileage, never try to do so by more than 10% each week.

Ideally, your longest run of the week should be about 20-25% of your total weekly mileage. The closer it is to 50% (or higher), the more susceptible you are to injury.

Try to make the first mile the slowest part of your run to allow your body to properly warm up.

Consistency is key. Runners and walkers who exercise year round (instead of just during the warmer months) are actually much less likely to suffer injuries. This especially applies to those who keep their weekly mileage relatively constant without a lot of ups and downs.

To beat the summer heat and humidity, try to get out the door before 7:00am, especially for your longer runs and workouts. Since it is difficult to hydrate properly before these early morning runs, make sure you are drinking a lot of water in the evening before going to bed.

In the colder months, try to wear a wicking fabric (as opposed to cotton) directly against your skin as it does a much better job of keeping you warm and dry. In addition to being heavier, cotton (when wet) will trap the moisture against your skin and prevent you from staying warm.

Watch your stride length! The ideal stride length (every time your right foot touches the ground) is anywhere from about 88-92 strides/minute. One easy way to check this during your run is to count how many strides you do every 20 seconds, and then multiply by three (you should be aiming for 28-30). A shorter stride length not also makes you faster and more efficient, but can also help to reduce injury.

If you do a lot of your running on the roads, try to avoid always running on the same side of the street. Most roads are slightly crowned and always running against traffic (for example) will slightly pitch your gait to the left and can cause pain/injuries. The best solution is to switch up what side you run on, move to the sidewalk, or better yet, try and find some softer surfaces (gravel, dirt, or grass)!

Winter & Snow Tips for Runners & Walkers

Stay on your toes…literally! When the pavement is clear and dry we recommend a mid-foot strike regimen, but when the footing goes all mushy and slippery, it’s best to land further forward on your foot. You may experience some “achiness” and soreness in your quads, but not to worry as this is just your body’s reaction to cleaning off some “rust” (as in taxing some unused muscle group). Ice and some ibuprofen will help reduce inflammation and pain!

Shorten your stride length and really concentrate on practicing that critical “30/20” rule, which has you striking ONE foot 30 times every 20 seconds (or 90/minute).

Keep your nose to the ground…in other words, keep a sharp eye on where each foot strike is hitting as this will help you avoid the icier and more slippery areas.

Slow down! If there was ever a time to slow down the pace, snow and ice is it. Try to really enjoy your runs rather than fighting to exercise at your normal pace. A good rule of thumb is to run or walk with one breath for every 4-5 steps.

Strap on a pair of YAKTRAX! Maybe the single best invention over the past generation for helping runners and walkers stay more sure footed while exercising in the snow. These “ice grippers” really do work!

Hit the treadmill or the pool for some aqua jogging. We know, we know…they can be very boring, but at the same time, they’re very safe! What many folks do is go from say a 5 day/week outdoor running regimen to taking 2 of those days and moving indoors. Click here to watch our pool jogging 101 video!

How about substituting in some pilates, yoga or core strength classes? They’re not as much a substitute as they’re a solid, effective and safe (and warm and dry too) alternative!

Hydrate more than normal as the cold can really sap the fluids. 60 ounces/day is a good regimen to follow.

Be patient and try not to get frustrated with the weather, as it is temporary. Try to celebrate and enjoy rather than fighting the change in routine of the seasons. As a group of Ragged Mountain friends were running down the middle of Garth Road at 8:00am, in the middle of 16 inches of snow coming down, we all commented on how neat it was to be auto free for our and run, and how beautiful everything looked in the snow!

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